Whether you’re a beginner looking to establish a strong foundation or an experienced lifter seeking to diversify your workouts, these club mill variations provide ample opportunities for progression and challenge.
From the fundamental two-handed mill to the advanced switch mills, each exercise offers unique benefits and opportunities for growth.
Two-Handed Mill: Start with both hands gripping the club, swinging it across the body laterally.
Two-Handed Rotational Mill: Similar to the two-handed mill but involves rotation through the hips and casting the club to one side before bringing it back to the other side.
Single Mill: Perform the mill exercise with one hand, focusing on maintaining stability and control.
Reverse Mill: Cast the club away from the midline of the body, performing outside elbow circles in the opposite direction the the traditional mill.
Alternating Mill: Combine the mill and reverse mill movements in one exercise, transitioning smoothly between the two variations.
Switch Mill: Alternate between performing the mill with one arm and reverse mill exercises with the other arm, switching sides after each repetition.
Switch Reverse Mill: Perform a reverse mill with one arm then switch side and perform a reverse mill with the other arm.
